PhysiqMacros: Free Calculator, Macro Academy & iOS Tracker

If you are tired of paywalled calculators, black-box “custom macros,” and blog posts that never connect back to a real tool, PhysiqMacros is built around the opposite idea: transparent targets on the web, deep guides when you want context, and optional logging on iPhone when you are ready to execute daily.

This article is general fitness education. It is not medical advice, a diagnosis, or a promise of outcomes—especially for aggressive protocols like PSMF (protein-sparing), which needs careful risk framing (see Protein Sparing Modified Fasting (PSMF)).

What “PhysiqMacros” includes

PhysiqMacros is best understood as three cooperating layers:

• The free macro calculator on the website — estimates BMR with the Mifflin–St Jeor equation, multiplies by activity level to approximate TDEE, then applies goal-based calorie adjustments and splits calories into protein, carbohydrate, and fat grams (plus meal suggestions in the flow).
• Macro Academy — a growing library of more than 70 published guides at /guides, organized by topics like fat loss, muscle gain, recomposition, diet strategies, and sex-specific framing.
• Physiq Macro Tracker (iOS) — optional app to save targets from the calculator and log food with a fast search flow. Details: Get the App.

You do not need a subscription to run numbers on the web calculator. Guides are read on the same site; the app is a separate download for people who want pocket logging.

How the calculator thinks (so you trust the output)

BMR and TDEE

BMR (basal metabolic rate) is estimated from weight, height, age, and sex using Mifflin–St Jeor. TDEE multiplies BMR by an activity multiplier tied to the activity card you select (from sedentary through very active patterns in the form).

Goal adjustments (calories)

For standard goals (not the specialized PSMF eating style path), calorie targets apply these relative TDEE shifts in the engine:

• Cut Fat — about 20% below TDEE
• Build Muscle — about 10% above TDEE
• Maintain — at TDEE
• Body Recomposition — stays near maintenance, with a small deficit only in specific cases when body fat % is available and above built-in thresholds—otherwise it behaves closer to maintenance (see breakdown text in your result after calculating).

Floors and feasibility rules still apply, so very small people or edge inputs may not land at the “full” theoretical percentage—your output includes the calculator’s own notes when that happens.

Eating styles and modifiers

Eating style changes meal suggestions for everyone, and for Keto, Carnivore, and PSMF it also changes how carbs and fats are set (the form explains this). PSMF targets a large deficit versus TDEE (on the order of roughly half of estimated TDEE before safety adjustments), with very low carbs, minimal essential fat, and high protein—treat it as short-term, high-risk planning, read the in-app notice, and pair with PSMF overview.

Dietary restrictions & preferences toggles (for example gluten-free, dairy-free, intermittent fasting, halal, kosher) and other dietary notes help the meal generator avoid obvious mismatches—they do not replace allergy protocols or clinical diets.

Food search (USDA)

When you search for foods on the site or in the app, requests can go to the USDA FoodData Central API so nutrition values come from a public, documented database (see site privacy copy for what is transmitted). That is separate from the macro math—the math uses your profile inputs; USDA search powers logging and lookup.

Macro Academy: where education lives

Macro Academy articles live under /guides with stable URLs like /guides/how-to-calculate-macros. Each guide is written as practical fitness education: definitions, tradeoffs, adherence tactics, and links back to the same calculator you can run for yourself.

Where to start (pick one lane)

• New to macros entirely — What Are Macros?, then How to Calculate Macros.
• Choosing tools — Macro Calculator vs Calorie Calculator.
• Fat loss with training — Macros for Fat Loss and Cutting macros as a shape check, not a prescription.
• Muscle gain — Macros for Muscle Gain.
• Burnout or obsession risk — Macro Tracker Burnout.

You can browse category hubs such as /guides/category/fat-loss when you want a themed reading list rather than one long article.

How to use the Macro Calculator

In the calculator (follow the form)

1. Body stats: Under Body Stats, enter weight (lb or kg) and height (ft/in or cm), plus age. Body fat % is optional—if you know it, the calculator can use it for more accurate macros (the form says: "If you know your body fat %, we can calculate more accurate macros.").
2. Sex: Choose Male or Female.
3. Goal: Select Cut Fat, Build Muscle, Maintain, or Body Recomposition—your goal affects calories and macro targets.
4. Activity level: Pick the option that matches your honest average week (the form notes this affects calories, protein, and carb needs).
5. Eating style: Choose how you eat. Options in the product include Standard, Mediterranean, Vegan, Vegetarian, Paleo, Keto, Carnivore, and PSMF (protein-sparing). Keto, Carnivore, and PSMF change how carbs and fats are set; PSMF also uses a large deficit versus TDEE—use the PSMF info icon on that card and read PSMF guide before treating it like a default diet.
6. Dietary restrictions & preferences: Toggle what applies and add other dietary notes if needed.
7. Click Calculate Macros—you will get calorie and macro gram targets (and meal suggestions tied to your selections).

After you calculate

Treat the line as a two-week hypothesis, not a personality verdict. Log 5–7 normal days, compare weekly averages for weight and trend markers (waist, strength, energy), then adjust or re-run inputs—Macro Tracking Accuracy.

If your intent matches a pillar page (for example Cutting macro calculator or Maintenance macros), use it to sanity-check the shape of your numbers, not to copy a stranger’s grams.

What the calculator does not do

No honest tool can promise exact daily expenditure: NEAT swings with stress, sleep, caffeine, job changes, and step habits. The activity cards are labels for a multiplier, not a readout from your nervous system. Body fat % improves protein and recomposition logic when it is accurate, but bad guesses can mis-steer targets—leave it blank if you do not trust the number.

Meal suggestions are templates for adherence, not prescriptions for micronutrient completeness, medical diets, or sport-periodized fueling. When life gets messy—travel, shift work, new medications—use the guides for adjustment philosophy and professionals for clinical decisions.

Who this setup is for

PhysiqMacros fits healthy adults who want clear calorie and macro targets, style-aware defaults, and readable education—from first-time trackers to experienced lifters who just want a consistent calculator and a bookmarkable guide library.

It is a poor fit if you need clinical meal plans, eating-disorder treatment content, or guaranteed timelines. For pregnancy, breastfeeding, medications, or disease-specific nutrition, work with a qualified clinician.

FAQ

Is the web macro calculator really free? Yes—the calculator on the site is built to run without a paywall for generating targets. The iOS tracker is a separate product with its own App Store listing.

Does Physiq replace my coach or doctor? No. It is a self-serve tool plus education. Use professional guidance for medical nutrition therapy.

Why does my result differ from another app? Different apps use different activity multipliers, protein rules, and rounding. Physiq publishes its Mifflin–St Jeor BMR path and the goal percentages described above—compare trends, not single-day matches across apps.

Is PSMF a good default for fat loss? Usually no—it is a specialized, short-term, higher-risk pattern. Read Protein Sparing Modified Fasting (PSMF) and the in-app warnings before experimenting.

How many Macro Academy guides exist? The registry currently ships more than 70 published articles; the exact count grows as new guides ship—bookmark /guides for the hub list.

If you want one action after reading: open the Macro Calculator, run your real stats once, save a screenshot or note of the targets, and pick one companion guide that matches your phase—then repeat the same plan for 14 days before rewriting everything.

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Medical note: Very low calorie intakes, aggressive deficits, and condition-specific nutrition require individualized care. This overview does not replace professional advice.